Name: Playbook - Nathan Tsuji - Day 18
Uploaded: 2022-12-31T21:30:38.985Z
Duration: 12 min
Description: Day 18

Bringing it back to the shoulders today. This is your reminder that having your theraband in a place where you can easily be reminded to do your shoulder therapy daily is a great way to keep on track!
Even if you only do one set of 20 on each one you will see improvements!

These exercises have been a part of my life since I destroyed my shoulder when I was 12 years old. It was bad enough that if I was grown they probably would have done surgery that could result in less range of motion. The surgeon said that if I promised to religiously do my exercises then my shoulder would work for me. We had bungees tied to this railing ever since, and I continued to compete all around elite gymnastics after this. These really do work and I believe in them.

This one might seem easy but it’s still important. You want to imagine you’re pulling from between your shoulder blades. Do your best to keep your forearm parallel to the ground, and feel like you’re pulling from the back of your elbows :)

Shoulder pull backs

Shoulders down, chest engaged, arms locked!!!! Pretend like you’re holding two heavy grocery bags that you don’t want to hit your legs. Think about pulling forward from your elbows not from your hands. As you pull forwards try to bring your pinky fingers closer together. Never lose tension!

Straight arm pectoral pushes

Very similar to the bent arm pull backs, but because your arms are straight it’s slightly harder. Make sure to keep your arms locked and initiate the pull from behind your shoulder blades and the back of your elbows. And as always, wrists straight!

Straight arm pull backs

Keeping your elbow tucked tightly to your side and your arm rotated as far out as possible you’ll be in the starting position. From there rotate your arm across your body then return to the start position slowly and with control. Make sure your shoulder stays down, and you stay fully engaged the whole time! 
Once you’ve completed it, repeat on the other side

Pectoral rotation pulls

This is one of the most important ones in my opinion. You’ll feel the burn behind on the back part of your shoulder. Whatever your range of motion is go to the edge of it without compromising form :) 
When rotating out remember to keep your wrist straight, and palm facing inwards.

External rotations

Keeping your arm bent 90 degrees and your wrist straight. It’s hard but really focus on keeping your elbow perfectly in line with your shoulder. Starting position is forearm parallel to the ground, ideal finish is perpendicular. This one is more difficult it’s ok to have very little resistance on the band.

Bent arm shoulder rotations

Elbow directly out from your shoulder and bent 90 degrees, take your forearm from verticals to horizontal and back to count as one! Remember the name of the game on this is form not speed!

Forwards shoulder pivots

This one is one of the more challenging ones for me. Start with your elbow out in line with your shoulder and your forearm pointed down as far as possible. Lift until it’s parallel to the ground then return back down!

Shoulder pivot lifts

Shoulder rehab!

Day 18

Day 23

Day 22

Day 21

Day 20

Nick Lucki

Day 19

Day 17

Day 16

Day 15

Day 14

Day 13

Day 12

I have always ended my showers with a cold blast. It is amazing how it feels, and how it changes your outlook and mood - invigorating your body as well as you’re mine too!

Day 11

I did this foam rolling routine using my log foam roller, instead of the vector. it worked out pretty well although the log is a little bit bigger. It might be good to indicate that this exercise can be done with a log if you don’t have a vector.

Day 10

Day 9

I love this routine!  It is my go to after a strenuous or stressful day!

Mary

The Bicep Openers is so under rated but so effective for not only your biceps but also your shoulders.

I’m 5 days into these stretches and exercises and I am sore, but it is a “good” sore.

Day 8

These last seven days exercises are a good set of grounding yourself. Really helped me stay motivated while healing. Wrist exercise really helped relief my lower arms from all the fatigue from typing so much. The breathing exercises were mediative.

Day 7

Day 6

Day 5

Day 4

I love all the precise detail you put in these stretches. It’s good to know what you’re supposed to feel instead of guessing.

Day 18

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